ISSA Chapter 11: Cardiovascular Exercise Study Guide

Vocabulary flashcards covering principles, methods, program design variables, physiological adaptations, intensity metrics, formulas, and terminology from ISSA Chapter 11 Cardiovascular Exercise.

Cardiorespiratory exercise

Exercise that trains the heart, lungs, blood vessels, and muscles to deliver and use oxygen.

Specificity

A training principle stating that the body adapts to the activity practiced, meaning training effort and exercise mode must match the client's goal.

Individual differences

A training principle stating that people respond differently to the same plan, requiring the program to be adapted to the person.

Progressive overload

A training principle that involves gradually increasing training stress by carefully increasing one variable when appropriate.

Reversibility

A training principle stating that adaptations can decline when training stops, highlighting the need to maintain consistency.

General adaptation syndrome

A principle describing how the body responds to training stress in stages, requiring a balance between stress and recovery.

Tapering

The practice of reducing training before an event to support recovery prior to performance.

FITT

A program design framework standing for Frequency (how often), Intensity (how hard), Time (how long), and Type (which activity).

Steady-state / LISS

A training method where a relatively consistent, usually lower-intensity effort is maintained for a sustained period with little change in pace.

Pace / tempo training

A training method where an individual holds a steady, challenging pace for a set period to practice maintaining a stronger effort without performing an all-out sprint.

Interval training

A cardiovascular training method that alternates planned work intervals and recovery intervals with varying intensity and duration.

Repetition training

A training method consisting of short, high-quality, hard efforts with longer recovery periods between repetitions to prioritize performance quality.

Fartlek training

A method of continuous exercise that incorporates informal or landmark/time-based variations in speed (speed play).

HIIT (High-Intensity Interval Training)

A demanding training method that uses brief, high-intensity work bouts separated by active or passive recovery.

Cross-training

The practice of using different exercise modes across sessions or within a training plan to vary the training stimulus.

Myoglobin

A muscle protein that binds oxygen and supports oxygen availability inside muscle cells.

Aerobic capacity

The body's ability to take in, deliver, and use oxygen during sustained activity.

RPE (Rate of Perceived Exertion)

A subjective tool describing how hard exercise feels, commonly tracked using the traditional Borg scale ($6 - 20$) or a modified $0 - 10$ scale.

Talk test

A practical intensity check where the ability to hold a comfortable conversation indicates an easier effort, while talking with difficulty suggests higher intensity.

Estimated HRmax

An estimate of maximal heart rate calculated using the formula: $\text{Estimated HRmax} = 220 - \text{age}$.

Heart Rate Reserve (HRR)

The difference between maximal heart rate and resting heart rate, calculated as: $\text{HRR} = \text{HRmax} - \text{resting HR}$.

Target Heart Rate (Karvonen formula)

An estimated training heart rate calculated using the formula: $\text{Target HR} = (\text{HRR} \times \text{intensity as a decimal}) + \text{resting HR}$.

Heart Rate Zone 1

A training zone set at $50\% - 60\%$ of estimated $\text{HRmax}$, reflecting very light effort suitable for warm-up, cool-down, and recovery.

Heart Rate Zone 2

A training zone set at $61\% - 70\%$ of estimated $\text{HRmax}$, reflecting light effort used for longer steady aerobic work.

Heart Rate Zone 3

A training zone set at $71\% - 80\%$ of estimated $\text{HRmax}$, reflecting moderate effort used for endurance conditioning.

Heart Rate Zone 4

A training zone set at $81\% - 90\%$ of estimated $\text{HRmax}$, reflecting hard effort used for high-intensity work.

Heart Rate Zone 5

A training zone set at $91\% - 100\%$ of estimated $\text{HRmax}$, reflecting very hard to maximal effort used for short efforts.

VO₂ max

The maximum rate of oxygen use during intense exercise, often expressed in units of $mL/kg/min$.

MET (Metabolic Equivalent of Task)

A unit of activity energy demand, where $1\,\text{MET} \approx 3.5\,mL\,\text{oxygen}/kg/min$.

Vital capacity

The maximum volume of air exhaled after the deepest possible inhalation.

Tidal volume

The volume of air moved in or out of the lungs during a normal breath.

Minute ventilation

The total volume of air moved in or out of the lungs per minute, calculated as: $\text{Minute ventilation} = \text{respiratory rate} \times \text{tidal volume}$.

Lactate threshold

The exercise intensity where lactate begins accumulating in the blood faster.

Ventilatory threshold

The point during exercise where breathing increases disproportionately as exercise becomes harder.

Cadence

The rate of repeated movement, such as steps or pedal strokes per minute.

Rowing movement phases

The sequential four-part movement pattern executed during rowing: catch $\rightarrow$ drive $\rightarrow$ finish $\rightarrow$ recovery.

ATP/CP system

The energy system dominant during very short, explosive efforts lasting approximately $0 - 10\,\text{seconds}$, such as maximum sprints and heavy resistance training.

Glycolytic system

The energy system dominant during hard efforts lasting approximately $10 - 120\,\text{seconds}$, such as court-sport actions and $100 - 400\,m$ sprints.

Aerobic system

The energy system dominant during sustained physical activity lasting approximately $2\,\text{minutes}$ and longer, such as long-distance running, swimming, rowing, and cycling.

Peripheral vasoconstriction

The constriction of blood vessels in the extremities triggered by cold exposure to conserve heat.

Atrophy

The loss or shrinking of muscle tissue.

Angiogenesis

The formation of new blood vessels.

Hypoxia

A condition characterized by low oxygen availability.

Erythropoietin (EPO)

A hormone that stimulates red blood cell production.

Gait

An individual's characteristic walking or running pattern.